AO: THE FOUNDRY
QiC: Swabbie
Date: 03/29/2023
Title: No Nails
Number of HIMs: 5
Backstreet, Falcon9, Hobby Lobby, Quikrete, Swabbie
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank and Stretch
Slow Quixotes
Slow Tunnels
Tha Thang:
Mosey for a warm up
3 x speed repeats for 100yds – Mosey back
3 x speed repeats for 40yds – Mosey back
Mosey to Pull-Up Bars
Nickels and Dimes – 5 Pull-ups and 10 Merkins
Mosey to Flag
Walking lunges 80yds
50 Low Squats
Mosey back
Mary
20 WW2’s
20 Boat Canoes
20 Flutter Kicks
20 SSHs
20 Bonnie Blair’s
10 IC Box Cutters
10 IC Heels to Heaven
10 V Ups
COT:
Pledge and Prayer
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